Running Back Workout

/in /by

FORWARD MULTIDIRECTIONAL

BASIC FIRING PATTERNS

VolumeVariation / Advanced
Fwd Multi Wall Drills
doubles2e – 4eResist feet
4 count2e – 3eResist feet
doubles to rapid fire1e / 3sec – 6 secResist feet

TECHNICAL

DrillVolumeVariation / Advanced
Fwd Multi A-march
rhythm10yd – 80ydSled Resist / Resist feet
rhythm 2 step10yd – 80ydSled Resist / Resist feet
Fwd Multi A-skip
rhythm6e – 10eSled Resist / Resist feet
rhythm 2 step10yd – 40yd eSled Resist / Resist feet
rhythm singles4e – 10eSled Resist / Resist feet
rhythm singles – arms4e – 10eSled Resist / Resist feet
power10yd – 80ydSled Resist / Resist feet
Carioca Quick Step
lateralResist feet / Resist arms
fwd multiResist feet / Resist arms
Fwd Multi Resisted sprint3sec – 10sec

APPLICATION

DrillVolumeVariation / Advanced
Cut Up Drill
SINGLE CUTInside edge / Outside edgeCone Cuts / Command Cuts
4 step5 yd / 6ydCone Cuts / Command Cuts
6 step8 yd / 9ydCone Cuts / Command Cuts
Regular cut5 yd widthCone Cuts / Command Cuts
RB JUMP CUT3yd widthCone Cuts / Command Cuts
DOUBLE CUTInside edge / Outside edge
4 step5 yd / 6yd / 6yd
6 step8yd / 9yd / 10yd
Regular cut5 yd width
RB JUMP CUT – DBL3yd width
Circular cuts
Quarter arc3yd – 10yd radius
Half arc3yd – 10yd radius
Full Circle3yd – 10yd radius
Sprint into Arc5yd – 10ydAssisted runs into / Cone Cuts / Command Cuts
Sprint out of Arc5yd – 10ydAssisted runs into / Cone Cuts / Command Cuts
Sprint into / out of Arc5yd – 10ydAssisted runs into / Cone Cuts / Command Cuts
Figure 83yd – 10yd radiusAssisted runs into / Cone Cuts / Command Cuts
Changes of Direction
full COD
linear sprint out of
Fwd Multi Sprints3yd – 10yd
Sprints
Changes of Direction
Linear Sprint Cone Cuts / Command Cuts
Sprint Cone Cuts / Command Cuts
Fwd Multi Cone Cuts / Command Cuts
All Lateral motions Cone Cuts / Command Cuts
All Backward motions Cone Cuts / Command Cuts